it depends on your shoulder mobility. If hanging is the issue then that takes all those movements out.. If you can pull like a row, then you can do ring rows. Anything that targets your back and pulling. If all those movements are no good due to shoulder, there is still the explosive movement in the c2b with your hips. So you could do KB swings. Again, depends on what hurts and what your shoulder can handle. Nothing is worth injuring it more. Worst case do some type of ab movement targeting your core. You can never go wrong with that. All of these just suggestions. I've been coaching for a few years so that is the protocol I personally would use. Of course, if Coach Ben gives you advice go with his!

Hey Everyone,I have not posted since the Open, because I changed my programming to a gymnastics bias to get ready for the NPFL combine in Atlanta which occurred last weekend. I qualified for the finals in Las Vegas because I am a 40+ body weight specialist. I just wanted to wish those who qualified for Regionals good luck. And a congratulations to Vadim for qualifying for the Games. Awesome job man, go kill it!Thanks for the programming Ben, it's truly awesome.

Cliff - I didn't know you were following CompWod! You cane a beast, keep up the good work.

Danielle - The NPFL is very fun to watch and do. The fact that you can be a specialist is even better. The powers o be of the NPFL mentioned that being a specialist is gonna be the way to go. It definitely plays in my favor as the heavy ballistic weights take a toll on my body, but the gymnastics is something I can do for a long time without breaking down. I kinda feel like a place kicker in the NFL. Those guys are old as dirt (comparably speaking) and still play.

yep, ex-gymnast...legless rope climbs are easier/faster in small sets over leg assisted... however my rope is only 12' so I did not jump and just pulled from the floor. ( I assumed with a running jump I could hit two feet on a leap, so i figured it was fair). My set up was sprint 100' turn around sprint back 100' then from a dead stand 12' rope climb (legless)

NO worries thats my mistake I had convinced myself it was a 200meter run and that time was not computing with that distance, but obviously 200' all total only adds up to about 600 meters so yeah good job man you killed it. Now I have a mountain to climb to try and beat that

1. 3RFT:10:32; Really wanted sub 10 but was finding it difficult to breath this morning damn allergies have me all twisted. 2. Clean and JerkSkipped; still doing catalyst 5 weeks in and feel strong as a horse3. C2B ProgressionDid every 30 secs for first 4 mins then every 45 for last 3

1. 11:03 Rx. Front squats and double unders unbroken. Third run a little slower than it should have been, but I am extremely happy with this.2. 185 lbs. This felt good. I might have been able to hit 205. Technique was good on these.3. Done. My hands are an absolute disaster.

RegionalsA. 12:07 only did 21-15-6, wanted to save my legs a little and just pace out the tough rounds. B. Leggless : 6:20 , reaching with no legs and touch the beam is tricky... I could have had a couple no reps depending on how strict they are.

Regional Programming1. Started with 9-6-3 of Strict HSPUs, 160# H Cleans, and Burpees. Same format as team event 6. 2:26Took a 5 min break and did 21 & 15 sets of the individual event. 12:03. Pretty rough after sprinting through the team format.2. 5:02

Open1- 14:152- 135x4, 155x3, 175x33- Since I foolishly did 7 last time I had to do 8 this time. Actually felt good all unbroken butterfly. Tried to focus on getting above the nipples and somehow it actually made them easier. Maybe it forced a better rhythm or a stronger kip?